Keeping Up Without Falling Down: Falls Prevention Tips

Why Falls Matter — And What You Can Do About Them

If you’re living independently at home, you’re not alone in worrying about falls. It’s one of the most common concerns for Australians over 65. The good news? Many falls can be prevented when you know what to do.

You’re Not Alone

• One in three older Australians will fall each year.
• Falls are the leading cause of injury in people over 65.
• The fear of falling again often keeps people from doing activities they love.

But here’s what matters most: about one-third of falls can be prevented. That means you have more control than you might think.

Why Falls Happen

Inside Your Home

• Loose rugs or cords
• Poor lighting
• Clutter on floors
• Slippery bathrooms
• Uneven steps

Your Health

• Balance problems
• Weak muscles
• Vision changes
• Medications that make you dizzy
• Chronic conditions like arthritis or diabetes

Outside Your Home

• Uneven footpaths
• Poor street lighting
• Lack of handrails
• Weather conditions

What You Can Do Right Now

Make Your Home Safer

• Remove loose rugs or use non-slip backing.
• Keep a torch by your bed for nighttime trips to the bathroom.
• Install grab rails in the bathroom and toilet.
• Improve lighting, especially in hallways and stairs.
• Keep frequently used items within easy reach.
• Tidy up cords and clutter.

Stay Strong and Steady

• Join a local exercise class designed for older adults.
• Practice balance exercises (ask your GP for recommendations).
• Keep moving — even gentle activities like walking help.
• Consider tai chi, which is proven to improve balance.

Look After Your Health

• Have your vision checked regularly.
• Review your medications with your doctor — some can affect balance.
• Wear well-fitting, sturdy shoes (avoid slippers without backs).
• Stay hydrated and eat well to maintain your strength.

Ask for Help

• Get a home safety assessment from an occupational therapist if you’ve already had multiple falls.
• Talk to your GP about falls prevention programs in your area.
• We can help with balance assessments and connect you to falls prevention programs — contact us to learn more.
• Don’t be embarrassed — everyone needs support sometimes.

Programs and Services Available to You

You may be eligible for help through Medicare and Aged Care Services, including home safety assessments, allied health services (physiotherapy, occupational therapy), exercise programs, and home modifications. Community programs often offer free or low-cost exercise classes, falls prevention workshops, walking groups, and strength and balance training. Your local council may have information about accessible footpaths, community centres with senior-friendly activities, and transport services.

Ask your GP or call My Aged Care (1800 200 422) to find out what’s available in your area.

If You’ve Already Fallen

• Tell someone. Don’t hide it from your family or doctor — even if you weren’t hurt.
• Get checked. See your GP to understand why it happened.
• Don’t let fear stop you. It’s natural to feel worried, but staying active is crucial.
• Make changes. Use the fall as a prompt to improve your safety.

When to Call an Ambulance (000)

Call an ambulance immediately if someone who has fallen has hit their head (especially if taking blood-thinning medications), is unconscious or confused, is bleeding heavily, has severe pain, cannot get up or move, has obvious broken bones, is short of breath, or develops chest pain. If you’re alone and can’t get up after 30 minutes, call 000 — lying on the floor for long periods can cause serious complications.

For Family and Friends: Supporting Your Loved Ones

Warning signs to watch for include recent falls (even minor ones), new bruises or unexplained injuries, becoming less steady on their feet, holding onto furniture when walking, avoiding activities they used to enjoy, and clutter building up at home.

How you can help: call or visit regularly, offer to assist with home modifications, encourage them to stay active and social, go with them to GP appointments to discuss falls prevention, and help them declutter their home.

Start the conversation gently: instead of “You’re going to fall,” try “I care about you and want to make sure you’re safe. Can we talk about some simple things that might help?”

On the Mornington Peninsula, MePACS can provide personal alarms in case of falling. Call 1800 685 329 or visit mepacs.com.au.

Your Next Steps

Day 1: Walk through your home and remove obvious hazards — loose rugs, clutter, cords.

Day 2: Check your lighting. Can you see clearly in every room at night?

Day 3: Book an appointment with your local Allied Health provider to discuss falls prevention.

Day 4: Ask family or friends to help with any home modifications you can’t do yourself.

Day 5: Research local exercise classes. Locally, Peninsula Pilates Studio has classes for older adults, Balnarring Hall has community classes, and Beleura Health Solutions in Hastings has classes available. Or we can work with you 1:1 to build a home programme.

Remember This

Falls are common, but they’re not an inevitable part of ageing. With the right knowledge and support, you can significantly reduce your risk. You deserve to feel safe and confident in your own home.

If you’re unsure where to start, talk to your GP or call My Aged Care on 1800 200 422. They can connect you with services and support in your local area.

This article is based on research by Costa et al., “A systems approach to aid policy action on falls prevention among community-dwelling older people in Australia,” Public Health Research & Practice, April 2024.